Healthy Eating

Everyone is advised to eat a healthy, balanced diet that is low
in sugar and fat, and high in fruit and vegetables. This is what is
recommended for people with diabetes too.

The 6 steps to healthy eating:

Eat regular meals

Try to cut down on fat

Eat more fruit and vegetables

Eat less sugar and sugary food.

Limit salt intake

Drink alcohol in moderation

Also included in this section is information to help you
understand the reasons behind diet recommendations, guidelines
about alcohol and diabetes and what to look for when eating
out.

Everyone is advised to eat a healthy, balanced diet that is low
in sugar and fat, and high in fruit and vegetables. This is what is
recommended for people with diabetes too.

The 6 steps to healthy eating:

Eat regular mealsbased on starchy foods such as bread, potato,
pasta, rice and cereals. Because these foods are digested slowly to
produce sugar, it is essential that they are eaten in moderate
portions throughout the day to balance blood sugar levels.

Try to cut down on fat,particularly saturated animal fats, as
this type of fat is linked to heart disease. By using less butter,
margarine, cheese, full fat dairy foods and eating less fried and
pastry dishes can help maintain a healthy weight.

Eat more fruit and vegetables,the golden rule is aim for at
least five portions a day. They provide healthy vitamins and fibre,
which are essential for good health.

Eat less sugar and sugary food.Use diet, sugar-free or low
sugar alternatives wherever possible. A sugar free diet does not
exist, so savoury foods that contain a small amount of sugar can
still be eaten.

Limit salt intakeby adding less at the table and eating less
salty foods, as salt can cause blood pressure to rise.

Drink alcohol in moderation,as alcohol has an impact on blood
sugars. This will be discussed later.

Whilst these are the basic guidelines, people with diabetes need
more individualised advice. You should see a state registered
dietitian when you are first diagnosed. The dietitian will ask you
what you normally eat and give specific advice on how you can adapt
your eating habits.

Although eating the right diet is important in managing your
diabetes; you should still be able to continue to enjoy a wide
variety of foods. Do not be tempted to buy special diabetic foods
as they offer no benefit for people with diabetes, but will cost a
small fortune. To understand the reasons behind the diet
recommendations it is important to know how food groups effect the
body. Below is a table that will hopefully explain:

Food Group

Effect on Blood
Sugars

Healthy
Eating

Proteins
Meat
Fish
Egg
Cheese
Nuts
Chicken

No Effect

These foods are high in hidden fat so are bad for your
health.

Recommendations - to limit the quantity while you improve the
quality.

Fats
Butter
Margarine
Oil
Salad Dressing
Mayonnaise

No Effect

Fat in the diet can make the fats in you blood and you weight
increase.

Recommendations - to reduce your intake of fat

Vegetables
Fresh
Frozen
Tinned

Little Effect

These foods provide fibre which is essential for the bowels and
vitamins that protect the body.

Recommendations - Increase your intake of these foods.

Carbohydrates- there are two types of carbohydrates:

-

-

Sugar- chocolate, cakes, fizzy drinks, jam, honey, sugar,
etc.

These foods cause the blood sugars to rise very
quickly, so these foods need to be limited whenever possible

-

Starch- bread, potato, pasta, rice, cereal, fruit,
crackers.

These foods cause the blood sugars to rise
slowly, and your insulin is balanced to allow you to eat these in
healthy quantities

Starchy foods are naturally low in fat so are a good choice to
fill you up.

Recommendations - to include a starchy food at every meal.

As a general rule, you don't have to give up alcohol just
because you have diabetes. But this is not a licence to go out and
get drunk. It's just that the same principles of sensible drinking
apply.

What is sensible drinking?

The maximum amount you should drink in a week is 14units for
women and 21units for men.

What is one unit of alcohol?

Half a pint of beer, lager or cider

1 pub measure of vodka, gin, whiskey, etc.

125ml glass of wine

Alcohol Facts

It's illegal to buy alcohol if you are under 18 years old

Alcohol can be addictive

Alcohol is high in calories

The effects of alcohol are felt much more quickly on an empty
stomach

Alcohol will effect your blood sugars- it will cause them to
rise initially and then will lower them making you more prone to
hypos. This effect can go on until the following morning

Your judgement can be affected, so you might not realise when
you are going hypo

Your body's ability to help itself is severely reduced.

Alcohol Safety

Tell your friends that you have diabetes, plus what to do
should something happen

Wear ID

Have Hypo treatments on you

Don't binge drink

Don't drink and drive

Ensure that you are taking regular carbohydrate (starch) snacks
during and after drinking- Remember the hypo risk is greater the
morning after so always have some breakfast

Food eaten in restaurants and from takeaways is generally not as
healthy as food prepared at home. If you are eating out
occasionally then have what you like and enjoy.
If you are eating out very regularly you may want to look at ways
in which you can limit the damage.

The Chinese- Stick with the stir fried dishes, limit sweet and
sour sauces. Choose boiled rice or noodles to provide the
carbohydrate. Try to limit the number of fried starters, try soup
instead

The Indian- Tandoori and tikka dishes are best as these are
lower in fat. Other choices that are lower in fat than the creamier
korma and passanda dishes are the jalfrezies, baltis, and dupiaza.
Serve with boiled rice and plain naan. You can always have a side
order of vegetables and a dahl dish. Dahl is made from lentils, so
is a good fibre provider.

The Italian- The pizza base is a healthy starch; the unhealthy
part comes from the topping. Vegetable toppings like onion,
peppers, mushroom, sweetcorn, olives, chillies will be better than
the meat and sausage topping. When choosing pasta dishes try to
pick the tomato based ones instead of cream sauces. You can always
have a side order of salad.

Burger Chains- don't go supper size. You can now choose more
healthily in most burger chains. You can improve the burger by not
having cheese or mayonnaise. A healthier choice would be the
chicken fillet burgers. You could skip the fries or by limiting
fries to a small portion or by having potato wedges would lower the
fat content. Watch out for the milkshake as these are both high in
sugar and fat- a diet fizzy drink or tea/coffee would be a better
choice.

The Chippy- Unfortunately fish 'n' chips contain a lot of fat
and calories. You can limit the damage by asking for a small
portion or by sharing the chips- a chip butty is healthier than a
large portion of chips. Ensure that you ask for a portion of either
beans or mushy peas as this will at least add fibre to the
meal